How to Set Realistic New Year’s Goals and Truly Enjoy the Journey

Dec 27th, 2024

As the new year approaches, many of us find ourselves reflecting on the past year and thinking about the future. The tradition of New Year’s resolutions is one of the most common ways we aim to improve ourselves and make positive changes. But let’s be honest – the pressure to create and achieve these goals often leads to burnout and disappointment. This year, instead of setting lofty resolutions that may not be realistic or sustainable, let’s focus on the journey. 

The key to achieving your goals lies not in rushing to meet them, but in taking small, thoughtful steps that lead to lasting change.

The Trouble with New Year’s Resolutions: 

New Year’s resolutions often come with the best of intentions but can feel overwhelming when we set them too high. The pressure to completely overhaul our lives or make radical changes in a short period of time can set us up for disappointment. Research has shown that a significant number of people abandon their resolutions within a few weeks of the new year. The problem isn’t that we don’t want to improve – it’s that we sometimes set ourselves up for failure by expecting too much too soon.

Setting Realistic Goals:

1. Break Big Goals into Manageable Steps:
   • Instead of setting vague or monumental goals like “lose 50 pounds in six weeks” or “write a book,” break them down into smaller, actionable steps with realistic timeframes. For example, instead of focusing solely on weight loss, set a goal of “walk 30 minutes a day” or “meal prep once a week.” These smaller steps are easier to achieve and provide a sense of accomplishment along the way.
   • Similarly, if writing a book feels too overwhelming, set a goal to write for 15 minutes (or 200 words) each day or complete one chapter a month. The focus should be on progress, not perfection.
     
2. Make Your Goals Specific and Measurable:
   • Vague goals are hard to measure and can lead to frustration. When setting a goal, be specific about what you want to achieve and how you’ll measure success. For instance, “I want to read more books” can be turned into “I’ll read 12 books this year, one each month.”
   • Specific goals give you something concrete to track, which helps you stay motivated and focused.
     
3. Pace Your Progress:
   • One of the most important aspects of goal-setting is pacing. It’s easy to get excited about a new goal and want to rush to achieve it. However, this approach often leads to burnout. Instead, take a slower, more sustainable approach. Allow yourself time to build momentum and develop healthy habits.
   • Remember, progress is not linear. Some days will be better than others, and setbacks are part of the process. By pacing yourself, you give yourself permission to learn, grow, and improve without the pressure of perfection.

The Joy of the Journey:

1. Embrace the Process:
   • The real joy of goal-setting comes from the journey, not the destination. Studies have shown that people who focus on the process and experience progress as enjoyable are more likely to succeed in the long run. When you enjoy the journey, you’re more likely to stick with your goals and find fulfillment along the way.
   • For example, if your goal is to get fit, rather than focusing solely on the end result (a specific weight or appearance), celebrate the small victories along the way. Enjoy the feeling of moving your body, the sense of accomplishment after each workout, and the improved energy levels. These moments are the true rewards.
   • Also, keep in mind that most goals are infinite, not finite, meaning that the destination isn’t generally going to be something you accomplish and then go back to old habits and revert back to your prior condition. If you want to lose 20 lbs and gain it all back again the next month, OK, but I doubt that is the intent of your goal. You are looking to change your lifestyle and maintain the goal once you have achieved it. This takes a slower pace so that you can make this a lifestyle, not a temporary experience. You have to allow this new lifestyle to ‘settle-in and become part of who you are now and in the future.”
     
2. Celebrate Small Wins:
   • Along your journey, take time to celebrate the small wins – no matter how tiny they seem. Did you make it through a tough workout? Did you write 200 words today instead of none? These are achievements that deserve recognition. By focusing on small wins, you build momentum and create positive reinforcement for your progress.
     
3. Develop Habits, Not Just Goals:
   • Instead of viewing your goals as a one-time achievement, as mentioned above,  focus on building lasting habits that align with your values and lifestyle. James Clear’s book Atomic Habits highlights how small, consistent actions lead to meaningful long-term results. Habits are easier to maintain than big, overwhelming goals because they become part of your routine, and they allow you to grow naturally over time.
   • For example, instead of making a goal to “be more organized,” focus on creating a daily habit of tidying up for 10 minutes a day. The goal becomes less about achieving a specific result and more about creating a habit that supports the result over time.

Why Pacing Is Key to Success:

Pacing helps you stay on track by preventing burnout and building resilience. It’s easy to feel discouraged when we try to achieve too much too quickly, but by pacing your progress, you give yourself space to adjust, adapt, and refine your approach. Think of it as running a marathon rather than a sprint. The slower, steady approach is often the most sustainable and rewarding.

 As you prepare for the New Year, remember that setting realistic goals and embracing the journey is key to lasting success. Take small steps, celebrate your progress, and enjoy the process of growth. The joy of achieving your goals lies in the moments you experience along the way, not just the destination. So, this year, let’s focus on the journey, pace our progress, and celebrate the small wins. After all, it’s not about perfection – it’s about creating habits and making progress that you can feel proud of all year long.

If you need help navigating the stresses this holiday season, CMHA – Edmonton Region is here for you. We offer a range of programs and support services to help individuals and families take care of their mental health and well-being. 

If you found the information in this article helpful, please consider making a donation to CMHA – Edmonton Region to assist us in continuing our work right here in the community.